sandbag exercises

7/31/2019 Sandbag Exercises

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Sandbag Exercises

Floor Pull to Squat Snatch Finish

Exercise Description:Floor Pull to Squat Snatch Finish

Classification:Sandbag Exercises

Instructions:1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to

a standing position.

2. Pull the sandbag with straight arms up over your head.

3. As the sandbag is clearing your head proceed into a squatted position so that the

sandbag finishes above your head with arms extended.

4. Hold this position until controlled. Return to the starting position and repeat for

desired repetitions.

Floor Pull to Power Finish Position

Exercise Description:

Floor Pull to Power Finish Position

Classification:

Sandbag Exercises

Instructions:

1. Reach down and grip the sandbag on each end. Keeping your back flat explode up toa standing position.


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2. Pull the sandbag with straight arms up over your head as you stand up.

3. As you are standing up thrust your hips forward to a full standing position so that the

sandbag finishes above your head with arms extended.



Floor Pull to Split Lunge Position


Floor Pull to Split Lunge Position

Classification:

Sandbag Exercises

Instructions:

1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to

a standing position.

2. Pull the sandbag with straight arms up over your head as you stand up.3. As you are standing up step back with one leg into a lunged position.


desired repetitions. Then switch and repeat with the other leg

High Hang Position to Power Finish Position


High Hang Position to Power Finish PositionClassification:


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Sandbag Exercises

Instructions:

1. Stand and grip the sandbag on each end and hold at waist height.

2. In a thrusting motion with straight arms throw the sandbag out in front of you and up

over your head. During this movement bend your knees slightly and lower yourself a

little bit towards the ground.3. Hold this position until controlled. Return to the starting position and repeat for


High Hang Pull to Full Snatch Finish


High Hang Pull to Full Snatch Finish

Classification:

Sandbag Exercises

Instructions:1. Stand and grip the sandbag on each end and hold at waist height.


over your head.

3. During this movement bend your knees and hips into a squatted position so that the

sandbag finishes above your head.



High Hang Pull to Split Lunge Finish


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High Hang Pull to Split Lunge Finish


Instructions:

1. Stand and grip the sandbag on each end and hold at waist height.2. In a thrusting motion with straight arms throw the sandbag out in front of you and up

over your head.

3. During this movement bend one knee and step back into a lunge position so that the



desired repetitions. Repeat with other leg.

Heel Pull to Split Lunge Finish


Heel Pull to Split Lunge Finish

Classification:

Sandbag Exercises

Instructions:

1. Start by grabbing the sandbag between your feet and grip the sandbag on each end.


over your head while you stand up.

3. During this movement bend one knee and step back into a lunged position so that the



desired repetitions. Repeat with the other leg.

Heel Pull to Power Finish Position


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Heel Pull to Power Finish Position

Classification:

Sandbag ExercisesInstructions:

1. Start by grabbing the sandbag between your feet and grip the sandbag on each end.



3. During this movement thrust your hips forward as you stand so that the sandbag

finishes above your head.



Heel Pull to Full Snatch Finish


Heel Pull to Full Snatch Finish


Instructions:1. Start by grabbing the sandbag between your feet and grip the sandbag on each end.



3. During this movement thrust your hips forward until you are about halfway up. Then

squat down and back with your hips into a squatted position so that the sandbag finishesabove your head.


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Hang Position to Full Snatch Position


Hang Position to Full Snatch Position

Classification:

Sandbag Exercises

Instructions:

1. Start by holding the sandbag at about knee level with your back flat in a hang clean

position.



3. During this movement thrust your hips forward until you are about halfway up. Thensquat down and back with your hips into a squatted position so that the sandbag finishes

above your head in a squatted position.



Hang Clean to a Split Lunge Finish


Hang Clean to a Split Lunge FinishClassification:

Sandbag Exercises


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Instructions:1. Start by holding the sandbag at about knee level with your back flat in a hang clean

position.



3. During this movement drive one leg back into a lunge position so that the sandbagfinishes above your head in a lunged position.


desired repetitions. Repeat with the other leg.

Hang Position to Power Finish Position


Hang Position to Power Finish Position

Classification:

Sandbag ExercisesInstructions:1. Start by holding the sandbag at about knee level with your back flat in a hang clean

position.


over your head.

3. During this movement thrust your hips forward until you are about halfway up and

slightly bend your knees so that the sandbag finishes above your head in a standing

position.



Sandbag Good Mornings


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Sandbag Good Mornings

Classification:

Sandbag Exercises

Instructions:1. Start by holding a sandbag either by grabbing the ends or cradling your arms

underneath the bag.

2. Keeping your legs straight bend forward from your waist until a good stretch is felt or

until you have reached a comfortable range of motion.

3. Straighten yourself back up to a standing position and repeat for the desired

repetitions.

Half Moon Snatch


Half Moon Snatch

Classification:

Sandbag Exercises

Instructions:

1. Start by placing a sandbag to the outside of one of your legs. Reach down with your

legs semi-straight and grab the bag.

2. Extend your legs and lift the sandbag up and over the top of your head keeping your

arms semi-straight as you lift.

3. Bring the sandbag up and over your head and place the bag back down on the

opposite side.4. Repeat this movement back and forth for the desired repetitions.


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High Pulls Grip Emphasis


High Pulls Grip Emphasis


Instructions:1. Start by grabbing the end of the bag by using just your grip. No handles.

2. Stand up to standing position with your arms extended.

3. Bend your legs slightly and then stand up as you pull the bag up to shoulder level.

4. Return to the starting position and repeat. Remember to grab the bag with just your

grip and no handles.

High Pulls


High Pulls


Instructions:1. Start by grabbing the ends of the bag in a squatted position.

2. Proceed to stand up and pull the bag up with you so that it ends up at shoulder height

in front of you.

3. Try to keep your elbows level with or above the bag during the movement.

4. Return to the starting position and repeat for the desired repetitions.

Sandbag Romanian Deadlift


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Sandbag Romanian Deadlift

Classification:


1. Hold a sandbag at waist level at both ends.

2. Keeping your knees just slightly bent bend forward at your hips without moving your

legs.

3. Bend forward until a good stretch is felt in your hamstrings.

4. Return to the starting position and repeat.

Rotating Bag Snatch


Rotating Bag Snatch


Instructions:1. Start by grabbing the ends of a sandbag between your legs.

2. Proceed to stand up and raise the sandbag up over your head keeping your arms semi-

straight during the movement.

3. As you reach the top in one continuous movement rotate the bag and your hands so

that your front hand is now in the back of the bag. Continue to lower the bag to the floorwith this new hand position.


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4. Repeat this movement rotating the bag in the opposite direction as before.

5. Repeat this back and forth for the desired repetitions.

Round Back Deadlift


Round Back Deadlift

Classification:

Sandbag Exercises

Instructions:1. Squat down and bear hug the sandbag.

2. This will force you to have somewhat of a rounded back. Now stand straight up while

you bear hug the sandbag.


Single Leg Sandbag Deadlift


Single Leg Sandbag Deadlift


Instructions:

1. Start by holding a sandbag with your arms cradled under the bag.

2. Stand on one leg and keeping your leg semi-straight bend forward at the hips until a

comfortable stretch is felt in the hamstring.3. Return to the starting position and repeat for the desired repetitions. Repeat with the

other leg.


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Suitcase Deadlift


Suitcase DeadliftClassification:

Sandbag Exercises

Instructions:

1. Place a sandbag on the outside of one leg.

2. Bend down and grab it with one hand like you would to pick up a suitcase.

3. Proceed to stand up pulling the sandbag with you.

4. Return to the starting position and repeat for the desired repetitions. Repeat with the

other arm.

Sandbag Deadlift


Sandbag Deadlift

Classification:

Sandbag Exercises

Instructions:

1. Start by squatting down and grabbing the sandbag on each end.

2. Keeping your back flat proceed to stand up holding the sandbag on the ends.


Sandbag Rows


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Sandbag Rows

Classification:

Sandbag Exercises

Instructions:1. Start by holding or gripping a sandbag in each hand.

2. Bend forward keeping your back flat and your knees slightly bent.

3. Proceed to pull the sandbags up to your waist in a rowing type of movement.

4. Return to the starting bentover position and repeat for the required repetitons.

Backward Sandbag Squat


Backward Sandbag Squat

Classification:

Sandbag Exercises

Instructions:

1. Start by placing a sandbag on your shoulders.

2. Proceed to squat down until your upper leg goes below parallel. Your upper body

should be forward slightly, but fairly upright.

3. Stand back up to the starting position and repeat for the required repetitions.

Backward Sandbag Drag


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Backward Sandbag Drag

Classification:

Sandbag Exercises

Instructions:1. Start by bending down and grabbing hold of a sandbag on the end.

2. Keeping good posture with your back flat slowly walk backwards pulling the sandbag

with you.

3. Walk backwards for the desired distance and then rest and repeat for the

recommended repetitions.

Sandbag Bear Hug Squats


Sandbag Bear Hug Squats


Instructions:1. Start by holding a sandbag against your chest in a bear hug type hold.

2. Proceed to squat down until your upper legs go below parallel.

3. Make sure to keep a semi-upright posture and stand back up to a standing position.

4. Repeat for the recommended repetitions.

Sandbag Bear Hug Walk


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Sandbag Bear Hug Walk

Classification:

Sandbag Exercises

Instructions:1. Start by holding a sandbag against your chest in a bear hug type hold.

2. Proceed to walk until you reach the desired distance.

3. Rest and repeat for the recommended repetitions.

Single Bag Bentover Row 2




Instructions:1. Start by holding one sandbag with both hands in front of you and the sandbag across

the front of your body.

2. Bend forward until your upper back is almost perpendicular to the floor.

3. Keeping your low back flat row the bag up to your stomach.

4. Return to the bentover starting position and repeat for the desired repetitions.



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Classification:

Sandbag Exercises

Instructions:1. Start by holding a sandbag in the middle and the sandbag perpendicular to your body.

2. Bend forward until your upper back is almost parallel to the floor.

3. Keeping your low back straight row the bag up to your stomach.


Diagonal Power Shouldering


Diagonal Power Shouldering

Classification:

Sandbag Exercises

Instructions:

1. Start by reaching down and grabbing the sandbag that is sitting outside your left foot.

2. Keep your back flat and hips down and back while grabbing the sandbag.

3. Pick up the sandbag and bring it across your body while lifting it towards your right

shoulder.

4. Finish the movement by placing the sandbag on your right shoulder.


6. Repeat with the other side.

Double Shoulder Get-ups


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Double Shoulder Get-ups

Classification:

Sandbag ExercisesInstructions:1. Start by lying on your back while holding two sandbags on your chest.

2. Proceed to sit up and bend your knees and legs to the side as if you are trying to get

them underneath you.

3. Without putting the sandbags down get your legs underneath you so that your feet are

on the floor.

4. Proceed to stand up into a standing position.


Forward Drag


Forward Drag

Classification:

Sandbag Exercises

Instructions:1. Start by bending down and grabbing the end of a sandbag in a squatted position.

2. Slowly walk forward staying in the squatted position until the desired distance is met.

3. Rest and repeat for the suggested repetitions.

Sandbag Front Squat


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Sandbag Front Squat

Classification:

Sandbag Exercises

Instructions:1. Start by holding a sandbag up against your chest in a cradle position.

2. Keeping your back straight and semi-upright proceed into a squatted position.

3. Once your legs reach below parallel then return to the starting position.

4. Repeat for the desired repetitions.

Sandbag Hack Squat


Sandbag Hack Squat


Instructions:1. Start by holding a sandbag behind you at waist level in a standing position.

2. Proceed to squat down until your legs go past parallel with the floor.

3. Return to the starting position and repeat for the suggested repetitions.

Headlock Squat


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Headlock Squat

Classification:

Sandbag Exercises

Instructions:1. Start by holding a sandbag under your arm in a headlock type fashion.

2. Proceed into a squat until your legs go past parallel with the floor.

3. Return to the starting position and repeat for the desired repetitions. Repeat with the

other side for the same repetitions.

Headlock Walk


Headlock Walk

Classification:

Sandbag Exercises

Instructions:

1. Start by holding a sandbag under your arm in a headlock type fashion.

2. Proceed to walk until the desired distance is met.

3. Rest and repeat for the desired repetitions. Repeat with the other side for the same

repetitions.

Lateral Drag


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Lateral Drag

Classification:

Sandbag Exercises

Instructions:1. Start by squatting down and grabbing the sandbag with one hand on the outside of

your foot.

2. Proceed to stay in the squatted position and laterally walk to the side dragging the

sandbag.

3. Drag until the desired distance is met and the rest and repeat with the other side.

Sandbag Lateral Lunges


Sandbag Lateral Lunges


Instructions:1. Start by placing the sandbag on your right shoulder.

2. Proceed to lunge to the right with your right foot. Lunge down until your thigh is

parallel with the floor.



Leverage Press


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Leverage Press


Instructions:

1. Start by placing a sandbag on your shoulder.

2. Using both arms press the sandbag up off your shoulder into an overhead position.

3. Return the sandbag to your shoulder and repeat for the suggested repetitions.


Sandbag Military Press


Sandbag Military Press


Instructions:

1. Start by holding a sandbag at shoulder level in front of you.

2. Proceed to press the sandbag over your head until your arms are extended.


Sandbag 1 Arm Press


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Sandbag 1 Arm Press

Classification:


1. Hold a sandbag in one hand at shoulder level.

2. Proceed to press the sandbag over your head until your arm is extended.


4. Repeat with the other arm.

Sandbag Overhead Lunge


Sandbag Overhead Lunge


Instructions:

1. Start by holding a sandbag over your head with both arms extended.

2. Proceed to lunge forward until your knee is bent to about 90 degrees.


4. Repeat with the other leg.

Sandbag Overhead Squat


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Sandbag Overhead Squat


Instructions:

1. Start by holding a sandbag over your head with both arms extended.

2. Proceed to squat down until your upper thigh is below parallel.


Sandbag Overhead Turkish Getups


Sandbag Overhead Turkish Getups

Classification:

Sandbag Exercises

Instructions:

1. Lie supine on your back holding sandbag perpendicular to your body.

2. Proceed to get up by sitting up to a seated position and bring both legs underneath

you.

Stand up in a squat style to an upright position keeping the sandbag over your head.

Sandbag Overhead Walk


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Sandbag Overhead Walk


Instructions:

1. Start by holding a sandbag up over your head with your arms extended.

2. Proceed to keep the sandbag up over your head and walk until the desired distance is

met.


Sandbag Power Shouldering


Sandbag Power Shouldering


Instructions:1. Squat down and grab the sandbag between your legs.

2. Proceed to stand up and lift the sandbag in a forcefull motion.

3. Continue the momentum of the sandbag and lift the bag up onto your shoulder.

4. Return to the starting position and repeat with the other shoulder.

Sandbag Push Press


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Sandbag Push Press


Instructions:

1. Start by holding a sandbag at shoulder level.

2. Slightly squat down and quickly reverse the movement and extend your legs.

3. As you extend your legs press the sandbag up over your head using your arms.

4. Finish with your arms extended over your head in a standing position.


Plank Renegade Rows


Plank Renegade Rows


Instructions:

1. Start by getting into a plank position and grip a sandbag in each hand.

2. Holding this plank position row one sandbag up to chest level and return to the floor.

3. Now row the other sandbag up to chest level and return to the floor.

4. Repeat this movement for the suggested repetitions.

Shoulder to Shoulder Press


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Shoulder to Shoulder Press


Instructions:

1. Start by holding a sandbag on your right shoulder.

2. Using both arms press the sandbag up over your head and place it on the opposite

shoulder.

3. Continue this movement back and forth for the desired repetitions

Shoulder Lunge


Shoulder LungeClassification:

Sandbag Exercises

Instructions:1. Start by placing a sandbag on your shoulder.

2. Proceed into a lunge until your knee is bent to about 90 degrees.


4. Repeat movement with the other leg.

Shouldering Squat


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Shouldering Squat

Classification:

Sandbag Exercises


2. Proceed into a squat until your upper thigh is below parallel keeping your back semi-

upright.


4. Repeat movement with the other leg.

Shouldering Turkish Getups

Exercise Description:Shouldering Turkish Getups


Instructions:1. Start by placing a sandbag on your shoulder and lying on your back.

2. Proceed to sit up and position your legs and feet underneath you.

3. Stand up trying to use just your legs to a standing position.


Shouldering Walk


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Shouldering Walk

Classification:

Sandbag Exercises




Side Press


Side Press


Instructions:1. Start by holding a sandbag with one hand.

2. Your body will be slightly bent to the side.

3. Proceed to press the sandbag up to a full extension with your arm.

4. Your body may bend some towards the floor which is acceptable.

5. Repeat for the suggested repetitions.

Sandbag Side to Side Step Ups


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Sandbag Side to Side Step Ups

Classification:

Sandbag Exercises

Instructions:

1. Start by holding a sandbag in front of your chest and standing on a box.

2. Proceed to step down to one side into a lunge.

3. Stand back up to the starting position and repeat with the other side.

4. Repeat this movement for the desired repetitions.

Sandbag Single Arm Row


Sandbag Single Arm RowClassification:Sandbag Exercises

Instructions:

1. Start by getting into a bentover position with your back flat.

2. Holding a sandbag with one hand row it towards your midsection.


4. Repeat with the other arm.

Split Jerk with Sandbags


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Split Jerk with Sandbags

Classification:

Sandbag Exercises

Instructions:1. Start by holding two sandbags at shoulder height.

2. Proceed to step forward into a semi lunge and press the sandbags overhead

simultaenously.

3. Your finish position is in a split stance with the sandbags overhead.


Split Jerk with 1 Sandbag

Exercise Description:Split Jerk with 1 Sandbag

Classification:

Sandbag Exercises

Instructions:

1. Start by holding a sandbag at shoulder height.

2. Proceed to step forward into a semi lunge and press the sandbag overhead

simultaenously.

3. Your finish position is in a split stance with the sandbag overhead.


Suitcase Farmers walk


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Suitcase Farmers walk


Instructions:

1. Grab the end of the sandbag with one hand.2. Letting the sandbag hang down walk until the desired distance is met.


4. Repeat with the other hand.

Uneven Loaded Walk


Uneven Loaded Walk


Instructions:

1. Start by placing one sandbag on your shoulder and holding another sandbag overhead

with your other arm extended.


3. Switch arms and repeat with the other arm.

4. Repeat until the desired repetitions are met.

Sandbag Windmill


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Sandbag Windmill

Classification:

Sandbag ExercisesInstructions:1. Start by holding a sandbag with one arm extended overhead.

2. Proceed to bend over to the side until you have reached your range of motion.



Zercher Squat with side to side lunge


Zercher Squat with side to side lungeClassification:

Sandbag Exercises

Instructions:

1. Start by holding the sandbag in front of your chest in a cradle type hold.

2. Get into a semi squatted position to begin the exercise.

3. Proceed to step to the side and squat down to reach the floor.

4. Stand back up to the box, but stay in the squatted stance while you step to the other

side.

5. Repeat this movement back and forth until the desired repetitions are met. Remember

to stay in the squatted position at the top.


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Zercher squat


Zercher squat

Classification:


1. Start by holding the sandbag against your chest in a cradle type of position.

2. Proceed to squat down until your upper thighs are below parallel.

3. Return to the starting position and repeat until the suggested repetitions are met.

Zercher Turkish Get Ups


Zercher Turkish Get Ups


Instructions:1. Start by holding the sandbag against your chest in a cradle type of position while

lying on your back.

2. Proceed to sit up and position your legs and feet underneath you.

3. Stand up using just your legs and feet.

4. Return to the starting position and repeat for the suggested repetitions

Zercher Walk


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Zercher Walk


Instructions:

1. Start by holding the sandbag against your chest in a cradle type of position.2. Proceed to walk holding the sandbag until the desired distance is met.

3. Rest and repeat until the suggested repetitions are met.


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sandbag exercises

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